College Students, Diets of

Photo by: Sandra Cunningham

When students first enter college, their diets often deteriorate and they
often gain weight. There are many factors responsible for these changes.
However, there are also several actions that can be taken to avoid the
weight gain and decline in
diet
quality that may occur during the college years.

The term "freshman 15" refers to the number of pounds many
students gain during their first year in college. This weight gain is
related to
stress
, a
sedentary
lifestyle, and changes in food intake and diet patterns, and it is not
unique to American college students—international students
attending American universities become heavier, too.

Meal and Snack Patterns and Serving Sizes

Meals are often skipped by college students, and management of weight and
food intake is often nonexistent or disordered. Class and work schedules
change daily, as well as every semester. However, structured eating
patterns help students' academic performance. A study by Mickey
Trockel, Michael Barnes, and Dennis Eggett, for example, found a positive
relationship between eating breakfast and first-year college
students' grade-point averages.

Lifestyle changes, peer pressure, limited finances, and access to food
also contribute to erratic eating patterns. College students have little
variety in their diet and often turn to high-fat snacks. A common error is
underestimating serving sizes, meaning they often eat more than they think
they are eating.

Food and Nutrient Intakes of College Students

Of the three nutrients that provide
calories
(
carbohydrates
,
proteins
, and fats), carbohydrate (particularly sugar) and fat intake often
exceeds recommended levels. College students also tend to have a low
intake of dietary
fiber
,

Irregular class schedules, part-time jobs, and variable homework
loads can disrupt normal eating patterns among college students,
leading to unhealthy habits that may be hard to break. Despite these
difficulties, it is important for students to find time for nutritious
and varied foods.

[AP/Wide World Photos. Reproduced by permission.]

which is important for intestinal health. In terms of
vitamins
, a low vitamin C status has been associated with college students'
low intake of fruits and vegetables (with levels of vitamin C being even
lower among smokers). In terms of
minerals
,
calcium
,
iron
, and
zinc
intake are low, while sodium intake is generally higher than recommended.

Male college students are more likely to meet dietary intake
recommendations for the meat, poultry, fish, dry beans, and nuts group;
from the bread, cereal, rice, and pasta group; and from the vegetable food
group than are females. Males seem to consume more food overall, and thus
have a higher
energy
(calorie) intake. Female college students tend to eat too few breads,
grains, and dairy products. In addition, it is estimated that about 10
percent of college students drink more than fifteen alcoholic beverages
per week, further impairing the quality of their diet.

Eating disorders such as
anorexia
and
bulimia
are more prevalent among college females than among the general
population. This is related
to body image dissatisfaction—females that are underweight, as
measured by their
body mass index
(BMI), sometimes consider themselves to be
overweight
. The
incidence
of anorexia and bulimia may increase when there is excessive
preoccupation with weight, academic achievement, body image, and eating,
as well as during stressful periods, such as final exams.

The
prevalence
of disordered eating is especially high among female athletes. College
athletes may manipulate diet and fluid intake, putting their health at
risk. They may also jeopardize their health by taking dangerous or
excessive amounts of supplements as a result of misinformation, or of
pressure from coaches or peers. Athletes may feel pressured to restrict
their food intake if they are on an athletic scholarship or competing in
weight-classification sports such as wrestling. Female athletes may be
underweight or have an extremely low amount of body fat. The
female athlete triad
(disordered eating,
amenorrhea
, and
osteoporosis
) is estimated to occur in 15 to 62 percent of female college athletes.

Recommendations for Improvement

There are many actions that college students can take to eat in a
healthful way and enjoy their college years without jeopardizing their
health from excessive weight gain or weight loss. Among some
recommendations are:

Get at least eight hours of sleep a night. Lack of sleeps affects
one's ability to concentrate and makes one feel tired. Sleep
deprivation also seems to be connected with weight problems.

Avoid skipping meals. When a meal is skipped, the subsequent hunger may
cause one to overeat.

Eat breakfast, which helps concentration and increases the likelihood of
consuming calcium, folic acid, and vitamin C. These nutrients are often
low in the diet of college students.

Manage portion sizes. If portion sizes are underestimated, one may eat
more calories than are needed. Also, the availability of a wide variety
and mass quantities of "dorm" food (pizza, soda, etc.) may
promote overeating and a significant increase of total energy intake.

Drink water and eat fruit throughout the day. Water is calorie-free and
fruits help manage urges to eat and contribute fiber, vitamins, and
minerals.

Become familiar with the campus
environment
and the foods that are available. Most colleges and universities have a
variety of eateries, each with a different format, theme, and food
options.

Try the low-calorie, low-fat, and vegetarian options available around
campus. As part of a well-planned diet, these items can help manage
total energy intake and introduce one to items that can become part of a
regular diet.

Keep low-fat and low-calorie snacks in the dorm room. This will help
manage calorie intake when snacking, especially when eating late at
night.

Most universities offer a variety of meal plans. Students who take
the time to acquaint themselves with the various foods available
around campus, and who strive for nutritional balance, may find their
academic performance improves along with their physical health.

[AP/Wide World Photos. Reproduced by permission.]

Many universities have required or optional meal plans, which provide
access to campus food for a flat rate paid either by semester or academic
year. Per meal, these plans are a good value and provide access to a
regular food resource. Among the things to consider are the hours the
facilities are open, their proximity to student housing and classes, the
quality and variety of items, and whether favorite foods are regularly
available.

Universities can also take a variety of steps to promote healthful food
behaviors. Campus and residence hall
wellness
programs can provide students with information and point-of-purchase
information at dining halls can help students make on-the-spot decisions
that support healthful choices. Education programs for university
personnel can help them recognize and properly refer at-risk students.

College students will eat healthful foods if they are available. During
the college years, students form a foundation and create eating habits
that impact future health, so it is important to practice healthful eating
during these years.